The Sissy Squat is a variation of the classic squat that is very effective for working the lower body with good intensity. However, the execution of this exercise is very complex. A simple mistake can affect your physical integrity. This is why it is usually reserved for experienced practitioners. You are a beginner in bodybuilding and you wish to add the Sissy Squat to your weight-training program to strengthen your thighs? Find out in this article all you need to know to increase your muscle mass with this exercise.
What muscles does the Sissy Squat develop?
The Sissy Squat targets mainly thigh muscles : the quadriceps. It is a muscle group attached to the patella and composed of 4 parts (or muscle bellies):
- The femoral rectus (anterior rectus)
- The large lateral
- The vastus medialis
- The crural (vastus intermedius)
This set of muscle bundles is responsible for the extension of the leg at the knee and participates in the flexion of the hip. It is the main antagonist of the hamstring muscles. During the practice of the Sissy Squat, the quadriceps are solicited through a flexion-extension movement. This repetitive movement leads to contractions eccentric and concentric which ensure their toning.
How to do this exercise?
Contrary to many muscular exercises, the Sissy Squat has the advantage of being able to be carried out with or without equipment. Here how to practise it in the two cases.
Performing the exercise on a machine
To perform the Sissy Squat on your machine, stand with your feet locked under the sleeves. Then, bend your knees to bring your hips and glutes backwards, much as if you were in a sitting position. As soon as your thighs are parallel to the ground, keep your quadriceps contracted to return to the initial position (standing). Repeat the same movement several times in one or two sessions per week depending on your ability. During the exercise, remember to keep your back straight and your abdominal muscles contracted for greater efficiency.
Execution of the exercise with body weight
If you don't have a Sissy Squat machine in the gym, stand next to a sturdy support that you can grip with one hand to maintain stability. Next, bend your knees forward to bring them as close to the floor as possible while tilting your torso back. When your shins are fully parallel to the floor, push off on your toes to return to the starting position using the strength of your quadriceps.
During the exercise, your body should be aligned from your knees to your head when you are in the down position. This allows you to work the quadriceps properly and limit the risk of injury.
What are the variations of the Sissy Squat?
There are several variations of the Sissy Squat depending on your ability and experience level. Some of the most popular include:
- The Sissy Squat performed on your knees without a machine
- The Sissy Squat with a weight
Sissy Squat performed on the knees
This variation is a softer version of the Sissy Squat and does not require a machine. It is ideal for beginners and those who are afraid of hurting themselves. Greatly reduces the strain on your knees and back. It also provides a good workout for the quadriceps and thighs. To do this exercise, you need to sit on your shins with your knees on the ground and your buttocks on your heels. Once you are settled, keep your spine straight and kneel down, contracting your quadriceps strongly then start again.
You can also perform it in another form by holding your arms straight out over your head. But be careful! This variation is quite dangerous, because it adds more tension on the knees. Moreover, at the end of the session, you can end up with a very painful psoas. It is not recommended if you have no experience.
The Sissy Squat with a weight
This variety of the Sissy Squat is reserved for those who wish to further strengthen their quadriceps. It is practiced in the same way as the Sissy Squat performed with body weight. The difference is that this exercise is performed with an additional weight. Once you are in position (knees bent forward and chest back), place a load (a disc) on your chest and hold it in place with one hand. With the other hand, grip a support properly to maintain your balance. All that remains is to return to a standing position and repeat the same movement to firm up your thighs.
Sissy Squatting, some safety tips
Even though it is generally seen as a simple strength training exercise, the Sissy Squat is an exercise that presents risks. To avoid them as much as possible, I advise you to maintain a good posture during the session. To do this, keep your feet parallel. Do not point them outwards or inwardsThis can damage your knees. If you are doing the Sissy Squat without equipment (with your body weight or with an extra load), don't try to put your heels on the floor. This can prevent the movement from flowing smoothly and you risk stressing the ischios instead of the quadriceps.
Also, keep in mind that the one-handed support is only used to stabilize you. Therefore, make sure that the effort required to straighten up comes mainly from the contraction of your quadriceps. Otherwise, if you use the support to get up, your quadriceps will not be effectively worked and you will end the session with pain in your forearm.
You can read in addition to this article : How do you stretch your quadriceps properly?
In short, the Sissy Squat is a muscular exercise that mainly works the quadriceps. Practiced with or without equipment, it comes with several safety rules that it is recommended to respect in order to shape your thighs without any risk.
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One Comment
Great article, thanks. At the moment, without a gym and without equipment, it's a great exercise. It avoids the endless series of squats at body weight